27% of women don’t consider where their nutrition gaps may be during the perimenopause and menopause stages of their life, according to new research.
The Health and Food Supplements Information Service (HSIS) collated information from the National Diet and Nutrition Survey to help understand how much the public knows about the importance of nutrition regarding healthy ageing.
HSIS expert panel member and women's health specialist, Dr Catherine Hood, explains: “The HSIS report specifically highlights the importance of diet and nutrition for healthy ageing and menopause, along with the stark reality that many women don’t know which nutrients they need to support themselves through this pivotal life stage.”
The report helps to tackle this awareness gap, providing expert diet and nutrition tips to help women boost their health and wellbeing through the important menopause years.
General practitioner Dr Nisa Aslam, a member of the HSIS expert panel, shared a word of caution: “A woman’s gut microbiome changes with menopause and our bodies become less efficient at absorbing nutrients.
“If you don’t make a conscious effort to ensure your diet is meeting all your nutritional needs, or top up with supplementary nutrients, there is a very real risk that you will fail to achieve the recommended intakes.”
So, which nutrients should women be focusing on?
1. Vitamin D
Vitamin D is both a nutrient and a hormone, and this may help to explain its pivotal role in health and immunity, particularly around menopause and beyond.
Anything below 25nmol/L in the blood is considered clinical deficiency, and between 25 and 50nmol/L is classed as insufficiency.
Deficiency is common in the UK because 90% of our vitamin D is synthesised from sunlight on the skin, but from October to March there isn’t enough UVB radiation for this to happen.
HSIS nutritionist Dr Pamela Mason says, “Not surprisingly, shortfalls are common and 15% of women aged 19 to 64 have such low levels they are clinically deficient — which puts them at much greater risk of cardiovascular disease, type 2 diabetes and osteoporosis.”
Dr Carrie Ruxton says, “The Chief Medical Officers advise that women who are older, spend a lot of time indoors, have darker skin or cover up for religious reasons are at high risk of deficiency. That's why they should consider topping up with a supplement of 10 mcg a day all year round.”
2. Omega-3s
Omega-3 fatty acids deliver a wide range of health benefits which are important at all life stages, but really come into their own during menopause.
HSIS public health nutritionist, Dr Emma Derbyshire says, “Omega-3 protects against heart disease, which becomes more of a risk as oestrogen declines, and it damps down inflammation, which is now known to be a factor in multiple health problems.
“Eating oily fish such as herring, mackerel and salmon, which are good sources of omega-3s, has been shown to reduce heart disease risk. The British Dietetic Association recommends eating 140g of oily fish a week.
“Since not everyone enjoys eating oily fish, taking an omega-3 supplement, or a multivitamin and multimineral which includes this important fatty acid, is a sensible step — particularly for women who are postmenopausal or currently struggling with menopause symptoms.”
3. Vitamin B
B vitamins support the nervous system and protect against cardiovascular disease, stroke and cognitive decline.
Dr Catherine Hood says: “Apart from supporting the nervous system, which can help to combat the brain fog, poor concentration, and low mood many women experience around menopause, B-group vitamins promote healthy skin and energy metabolism.”
4. Calcium
Calcium supports bone health and supplementation has been shown to slow down loss of bone density after menopause.
Given this well-known benefit, it’s understandable that the HSIS research found it’s the nutrient women are most likely to associate with benefits during menopause, with 63% aware of its specific importance at this time.
Studies show this mineral also reduces high blood pressure which is a major contributor to strokes and heart disease.
5. Probiotics
Dr Pamela Mason comments, “This is a relatively new field of research, but there is already a lot of evidence to show a broad range of menopause health benefits associated with probiotics.”
6. Botanicals
Dr Hood says: “A healthy diet providing all the key nutrients can mitigate certain risks, including heart disease, stroke, dementia and osteoporosis.
“Several of these menopause health heroes also help to combat fatigue, poor concentration, insomnia and other symptoms associated with perimenopause and menopause.”
- Bilberry – rich in easy-to-absorb anti-inflammatory and antioxidant anthocyanins and has been shown to improve insulin sensitivity and lower cholesterol
- Cranberry – rich in proanthocyanidins, which are antioxidants that may help prevent urinary tract infections (UTI), which become increasingly common after menopause, as well as reducing unhealthy LDL cholesterol levels.
- Garlic – packed with a plant chemical called allicin, associated with reduced risk of several health problems, including cardiovascular and metabolic disease, hardening of the arteries, high cholesterol and high blood pressure — all become increasingly common after menopause.
- Ginger – shown to reduce the intensity of hot flushes and night sweats.
- Ginseng – shown to reduce hot flushes and improves quality of life in menopausal women.
A multivitamin and multimineral can help to plug gaps in a nutrient profile, but it’s worth considering a top-up of specific nutrients such as vitamin D, calcium, B-vitamins and omega-3 fatty acids, and investigating botanical nutrients which can target specific menopause challenges.